This healthy stir fry brings together tender chicken, fresh zucchini, and tasty mushrooms for a colorful and delicious meal that’s quick to whip up. It’s perfect for busy weeknights!
The best part? You can customize it with any veggies you love. I usually toss in some bell peppers because they add a sweet crunch. Plus, it feels good to eat something tasty and healthy!
Key Ingredients & Substitutions
Chicken: Boneless, skinless chicken breast works best for this stir fry. If you’re looking for alternatives, you can use chicken thighs for a juicier flavor or even tofu for a vegetarian option. Both fit well in this dish!
Zucchini: Fresh zucchini adds a lovely crunch, but if you’re out, yellow squash or bell peppers are excellent swaps. They bring different flavors and textures while keeping things healthy!
Mushrooms: I prefer cremini mushrooms for their rich taste, but you can use white button mushrooms or even shiitake for a different twist. Just make sure they are fresh for the best flavor!
Soy Sauce: Low-sodium soy sauce is ideal to control salt levels. If you’re avoiding soy, coconut aminos can be a great gluten-free substitute without losing flavor.
Honey or Maple Syrup: This ingredient balances the savory notes nicely. If you prefer to skip it, you could use a pinch of sugar or even a sugar alternative like stevia.
How Do I Get Perfectly Cooked Chicken in a Stir Fry?
Cooking chicken properly is key for a great stir fry. Here’s how to do it right:
- Ensure your skillet or wok is hot before adding chicken to achieve a nice brown crust.
- Don’t overcrowd the pan; cook the chicken in batches if needed. This way, it sears well instead of steaming.
- Cook until the chicken is no longer pink inside; about 5-7 minutes should do it. If unsure, use a meat thermometer; 165°F (75°C) is safe.
Follow these steps, and you’ll have tender and juicy chicken in no time!
Healthy Zucchini Mushroom Chicken Stir Fry
Ingredients:
- 2 tablespoons olive oil or avocado oil
- 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 2 medium zucchinis, sliced into half-moons
- 8 oz (225g) mushrooms, sliced (white button or cremini)
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 3 green onions (scallions), sliced, plus extra for garnish
- 2 tablespoons low-sodium soy sauce or tamari (for gluten-free)
- 1 tablespoon oyster sauce (optional, for depth of flavor)
- 1 teaspoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (optional, to balance flavors)
- 1 tablespoon cornstarch mixed with 2 tablespoons water (optional, to thicken sauce)
- Salt and pepper, to taste
- 1 tablespoon sesame seeds, for garnish
- Fresh chopped cilantro or parsley (optional, for garnish)
How Much Time Will You Need?
This delicious stir fry takes about 10 minutes of prep time and about 15-20 minutes of cooking time, making it perfect for a quick weeknight meal. In just about 30-35 minutes, you’ll have a healthy and tasty dinner on the table!
Step-by-Step Instructions:
1. Cooking the Chicken:
Start by heating 1 tablespoon of oil in a large skillet or wok over medium-high heat. Once hot, add the chicken pieces, season with a little salt and pepper, and cook for about 5-7 minutes until they are browned and cooked through. Use a spatula to stir occasionally. Once done, remove the chicken from the skillet and set it aside.
2. Stir-Frying the Vegetables:
In the same skillet, add in the remaining 1 tablespoon of oil. Then, toss in the minced garlic, grated ginger, and the white parts of the sliced green onions. Stir-fry for about 30 seconds until they become fragrant. Next, add the sliced mushrooms and zucchini, stirring everything together. Cook for about 4-5 minutes until the vegetables are tender but still crisp.
3. Combine Chicken and Sauce:
Return the cooked chicken to the skillet with the veggies. In a small bowl, whisk together the soy sauce, oyster sauce (if you’re using it), sesame oil, rice vinegar, and honey or maple syrup. Pour this sauce over the chicken and veggies, mixing everything to coat it well. If you like a thicker sauce, stir in the cornstarch slurry and cook for an additional 1-2 minutes until the sauce has thickened nicely.
4. Finishing Touches:
Remove the stir fry from heat. Garnish it with sesame seeds and the green tops of the sliced green onions. If you love herbs, feel free to sprinkle on some fresh cilantro or parsley for an extra burst of flavor!
5. Serving:
Serve your tasty stir fry right away! It pairs perfectly with steamed brown rice, cauliflower rice, or you can enjoy it as is for a low-carb meal. Enjoy your healthy and delicious dinner!
Frequently Asked Questions (FAQ)
Can I Substitute the Chicken with Another Protein?
Absolutely! You can use chicken thighs for a juicier option, or try shrimp, beef, or even tofu for a vegetarian meal. Just adjust the cooking times accordingly – shrimp usually cooks faster, while tofu may need a bit more time to brown.
How Can I Make This Stir Fry Vegetarian?
For a vegetarian option, simply replace the chicken with tofu or tempeh. You can also add more vegetables like bell peppers, broccoli, or snow peas to enhance flavor and texture. Ensure you use soy sauce or tamari to keep it gluten-free!
Can I Prepare This Stir Fry in Advance?
Yes! You can chop the veggies and marinate the chicken (or protein of choice) a few hours beforehand. However, stir fry is best enjoyed fresh for optimal texture. If you have leftovers, store them in an airtight container in the fridge for up to 3 days.
What Should I Serve with This Stir Fry?
This stir fry is delicious on its own, but you can serve it over steamed brown rice, quinoa, or cauliflower rice for a low-carb option. If you’re feeling adventurous, try it with noodles for a different twist!
